Biceps Curl - Arms Body (WRONG-RIGHT)
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Upper Arms
- Typ
- Strength
The Biceps Curl - Arms Body (WRONG-RIGHT) is a dumbbell biceps curl that demonstrates correct versus incorrect upper-arm position. It works the biceps brachii on the front of the upper arms, and the focus is on keeping your elbows pinned to your sides rather than letting them drift forward, so the biceps do the work and you stop swinging the weight up.
Biceps Curl - Arms Body (WRONG-RIGHT): So führst du sie aus
- 1Stand tall holding a dumbbell in each hand, arms hanging at your sides with palms facing forward.
- 2Pin your upper arms against your ribs and lock your elbows to a fixed point close to your body.
- 3Brace your core and keep your shoulders down and back so your torso stays still.
- 4Curl the dumbbells up by bending only at the elbow, keeping the upper arms motionless against your sides (the right way).
- 5Avoid letting the elbows drift forward or the upper arms swing away from the body to hoist the weight (the wrong way).
- 6Squeeze the biceps at the top, with your forearms vertical and elbows still tucked in.
- 7Lower the dumbbells under control until your arms are fully extended again, keeping the upper arms fixed.
- 8Complete your reps, then set the dumbbells down with control.
Technik-Tipps
- Treat your upper arms as a fixed hinge — only the forearms should move. If the elbow leaves your side, the weight is too heavy.
- Keep your wrists straight and stacked over your forearms instead of curling them, so the load stays on the biceps.
- Use a slow two-second lowering phase to keep tension on the biceps and resist swinging on the next rep.
- Stand against a wall with your elbows touching your ribs to feel the correct arms-to-body position before adding load.
Häufige Fehler
- Letting the upper arms drift forward and the elbows leave your sides — this turns the curl into a partial front raise and steals tension from the biceps (the 'wrong' position the exercise demonstrates).
- Swinging the torso or using momentum to throw the weight up, which cheats the rep and strains the lower back.
- Shrugging the shoulders up toward the ears, shifting work onto the traps instead of the biceps.
- Not lowering all the way to full extension, which shortens the range of motion and leaves strength on the table.
- Choosing a dumbbell so heavy you can't keep the elbows pinned, forcing the exact form breakdown the exercise warns against.
Häufig gestellte Fragen
What muscles does the Biceps Curl - Arms Body work?
It works the biceps brachii, the muscle on the front of your upper arm that flexes the elbow. Keeping your upper arms pinned to your body isolates the biceps and limits help from the shoulders.
Why should I keep my arms against my body during a biceps curl?
Pinning your upper arms to your sides keeps the elbow as a fixed hinge so only the biceps move the weight. If the elbows drift forward, the front shoulders take over and the curl becomes a swing rather than a clean biceps contraction.
What's the difference between the right and wrong way to curl?
The right way keeps the upper arms motionless against your ribs and bends only at the elbow. The wrong way lets the elbows travel forward and the torso swing, using momentum instead of the biceps to lift the dumbbell.
How many sets and reps should I do?
For most lifters, 3 sets of 8–12 reps with a weight you can curl while keeping your elbows pinned is a solid range. Drop the load if your upper arms start drifting away from your body.
